Creamy Chicken Tenders with Mushrooms & Asparagus - A Chef Favorite

 My wife made yummy noises... Need I say more? :-)

Okay maybe I need to say just a little more...

This dish is another of my originals that turned out so damn good I am calling it another

Signature Dish right alongside my Chicken Fried Barley & Spinach.

Ingredients:

• 1 – 1.25 lbs chicken tenders
• Wondra Flour seasoned to your liking
• 2 tbsp avocado oil
• 1 yellow onion, cut your way and caramelized
• 1 bunch asparagus, broken Ted Allen Style and cut up
• 8 oz white or baby port mushrooms, sliced
• 1 can unsalted cream of mushroom condensed soup
• 5+ oz whole milk
• 1/2 tsp sweet paprika
• salt & pepper to taste
• chopped parsley for garnish

Preparation:

Season the flour to your liking and coat chicken. Heat avocado oil and fry tenders in a large skillet until just done using medium high heat. Set chicken aside and cover to keep warm.

Break asparagus by hand… Ted Allen Style. I learned this tip from Ted on the original Queer Eye for the Straight Guy. Hold one stalk in both hands and bend it until it snaps. The spot where it snaps is where the stringy section at stalk bottom ends.

Add onions to the chicken skillet with some salt and caramelize over medium heat. Add cut up asparagus and toss a few times as asparagus cooks through. Add mushrooms and a little olive oil if needed.

Once mushrooms are cooked add condensed soup plus ~5 oz or half the soup can of whole milk along with the paprika. Shake milk in can to get all the C.O.M. 

Blend and heat… taste and add salt & pepper as desired. Gently lay chicken tenders into sauce, cover and simmer to heat chicken through… 2-3 minutes should do it. 

Garnish with parsley and serve.

Blessed be… and happy cooking!

Chef Michael's Irish Soda Bread

Irish Bad Boy... and LOVING IT!!!

Caution:

This bread is NOT a good choice for diabetics.

Make it for your friends & family and treat yourself to a sensible taste.

I know... I know... Purists will chastise me... Hardliners may disown me... My Irish heritage is appalled and I am sure my ancestors are stirring in their graves readying to mount a zombie attack against me and my disrespectful ways...

I'm not much of a baker, but years ago when I was running parenting workshops with my very Irish friend Mary Dowd, she introduced me to her version of Irish Soda Bread that was just divine. She was kind enough to share her recipe and I had fun making the breads on my own. Easy peasy...

...and then...

I was getting ingredients to make the breads one year and there they were... calling to me... and I thought... hmmmmm, this might work... Enter the beautiful, amazing, tasty and tradition-bucking...

----CRAISINS----

Irish Soda Bread made with craisins has been my St. Patrick's Day signature treat ever since; friends and family rave quietly by way of yummy noises every year. Ohhhhh the sacrilege... The recipe is best used as a dessert or breakfast bread, because... well, the craisins are just a little weird with corned beef ;-) So without further ado, let me introduce you to something quite different from Irish tradition:

Chef Michael's Irish Soda Bread

Ingredients:

• 3 cups flour
• 1/2 cup sugar
• 1/2 tsp. baking soda
• 2 tsp. baking powder
• 1 tsp. salt
• 16 oz. container sour cream
• 1 egg, slightly beaten
• 1 cup Craisins…. YES CRAISINS!!!

Yes... I know I am handing my fellow diabetics pure sugar, but there's a good chance not all our guests share our disease, and as always... moderation is our friend. We diabetics are diligent all year round, right? So, in a nutshell... "Live a little!" a few times a year is how I roll... Enjoy!

Preparation:

Mix all dry ingredients well. Add egg and sour cream. 

Fold ingredients with floured hands until well combined, but not overly mixed.

Fold in and combine... and combine.... yeah, right LOL

Basically, squoosh the hell out of this messy, very sticky batch

of gooey goodness until you have a big, sticky ball.

Then... just when you're ready to launch Irish obscenities....

You're done!

Bake at 375 degrees in greased 9” cake pan for about 50-60 minutes

or until the loaf sounds hollow when tapped. Enjoy!

Serve as a dessert or for breakfast… Add a little butter and OMG YUM!

And... all my fellow diabetics? Moderation, please! 

Blessed be... and happy cooking!

Corned Beef & Cabbage

Pretty much the one thing I like about St. Patrick's Day is the food. I'm not a fan of the man, for reasons that are my own, but which you'll understand if you read my page titled Meet the Chef.

Let's not talk religion, though... let's focus on the food of the day! Corned Beef & Cabbage is quite possibly one of the easiest and most amazing dishes in the history of simple foods. If you can boil water, you can make this fantastic meal. That in itself I think is pretty cool!

Dear fellow diabetics... just a reminder here... go real easy on the potatoes today. Yes, they are definitely a needed component in the dish, but we must remember those darling russets have a GI well above 70 and a rather high GL as well. In a nutshell... behave! :-)

Let's get to it then! Erin Go Bragh!

This recipe will not feature any quantities. Basically, gather what you can fit in your biggest pot or two, because leftovers will be greatly appreciated!

Ingredients:

• corned beef - make sure it comes with a seasoning packet
• russet potatoes - peeled
• carrots - peeled
• cabbage - quartered
• brown mustard

Preparation:

The seasoning packets are perfect, except they come in little plastic bags. You can absolutely just dump the packet in the pot, but I'm not a fan of the various corns/seeds working their way in between my cabbage leaves. A few years ago Carolyn offered to sew seasoning bags on the fly. They are such a game changer and readily available commercially if you don't care to make your own.

Place the corned beef in the bottom of the pot. Then layer carrots, potatoes and cabbage, and be sure to toss in the seasoning packet as well. Cover everything with water, bring to a low boil, and go have a Smithwick's. Check the pot for boil and simmer for about 3 hours.

Blessed be... and happy cooking!

Weekend Ramble: The Onion... Backbone of Countless Culinary Adventures

Everybody loves onions, right?

Damn skippy we do!!!

Red, yellow, white, green... a staple in every good kitchen...

always on hand to be... quartered, diced, chopped or minced!

My guess is that you all have your own tried and true

techniques and knife skills, but check out Chef Billy Parisi.

He explains the different cuts beautifully!

CLICK HERE

to learn six proper techniques.

Chef Helen Rennie prefers a slightly different method

that doesn't require a parallel cut.

CLICK HERE

to see her methods in action.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Chicken Fajitas with Vegetables

Full credit for this savory dish goes to Ramon Negron at Wellness Sleuth.

Ramon really hit it out of the park with this one. The flavor pallet is bold, yet balanced, and these wonderful fajitas are just really fun to eat! Enjoy!

Ingredients:

• 3 chicken breast - cut into strips
• 1 red onion - thinly sliced
• ½ red pepper - thinly sliced
• ½ yellow pepper - thinly sliced
• ½ green pepper - thinly sliced
• 1 tsp cumin
• 1 tsp oregano
• 4 garlic cloves - minced
• 1 tbsp olive oil
• 1 tbsp of lime juice
• 1 tsp chili powder

Preparation:

1- Mix the seasoning for the fajitas together in a bowl.

2- Sprinkle the seasoning on both sides of the chicken, firmly pressing it into the chicken with your fingers.

3- Put oil in a skillet over medium heat and let it heat up.

4- Put the chicken breasts in and let them cook for around 7 to 8 minutes on each side.

5- While your chicken is cooking, cut bell peppers and onions into thin slices.

6- When the chicken is done cooking, take it out of the pan and let it rest for a few minutes.

7- Then add bell peppers and onions to the same pan over medium heat.

8- Cook for 4 to 5 minutes while stirring frequently.

7- Once bell peppers and onion are just about done sauteing

8- Cut the chicken breast into strips

9- Stir everything together

10- Salt and pepper to taste

11- cook for an additional minute.

Serve with warm tortillas and enjoy! Chicken fajitas are a great meal to make when you're short on time but still want something tasty and satisfying.

Chef Michael suggests adding any or all of the following toppings to allow diners to get creative:

• A rich, tomatoey salsa.
• Smooth and satisfying guacamole.
• Cooling and delicious sour cream.
• Rice with a spicy kick.
• Green jalapenos for some extra heat.
• Mellow grated cheese to melt inside.
• Cut limes to squeeze over your fillings.
• Classic and comforting refried beans.

Blessed be... and happy cooking!

Chicken Gruyere

 This dish was born in the safety of my kitchen after a day of some disturbing news.

Many folks eat when they're depressed... I cook.

Anyway... I was in the mood for some chicken and remembered I still had some of the Gruyere/Swiss Cheese blend in the fridge. My window sill scallions were in need of a trim, so I played with the flavors in my head and came up with something that instantly won our hearts and will be repeated.

Ingredients:

• 1 lb thin sliced chicken breast
• Lemon pepper blend of your choice
• Flour for dredging
• 2 tbsp avocado oil
• Scallions cut in small pieces
• 1 cup or more Gruyere/Swiss cheese blend

Preparation:

Season chicken on both sides with lemon pepper and dredge in flour.

Heat the avocado oil and sear the chicken both sides and then steam for a couple minutes to cook through.

Push the pieces together and coat with scallions and cheese.

Lower the heat and cover pan to melt the cheese.

Serve with some barley and a vegetable of your choice.

Blessed be... and happy cooking!

Cumin Raspberry Scallops

Credit for this lovely dish goes to my friend Betsy Kelp Galloway

Not all my recipes are my own creations. Sometimes I see a dish so perfect I will make it as written and then only tweak it to fit my own pallet if absolutely necessary. This recipe I received from my friend Betsy is just such a beauty. This refreshing meal of cumin dusted, pan seared scallops  served over a savory berry salsa is a wonderful way to make you smile on a hot summer day... or maybe at least make you dream of spring & summer when you're enduring the winter doldrums. 

Salad/Salsa Ingredients:

• ~12 ounces of fresh raspberries
• 3/4 cup coarsely chopped basil and mint leaves – 50/50 ratio
• 2 handfuls fresh baby spinach
• 1/4 cup red onion, finely chopped
• 1/4 cup chopped peppers – I like orange for the color burst
• 2-3 slices canned pineapple, cut into small wedges
• 2 cloves garlic, minced
• Juice from 2 limes and a splash of pineapple juice
• 1 tbsp extra virgin olive oil
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon coarsely ground pepper

Prepare fruit salad/salsa by mixing all ingredients in a medium bowl. Set aside for 30 minutes to meld flavors.

Scallop Ingredients:

• 12-16 ounces scallops of your choice
• 1 tbsp extra virgin olive oil
• 1/2 tsp ground cumin
• Salt to taste
• 1/2 tsp fresh coarsely ground black pepper

Properly thaw 12-16 ounces of scallops and pat dry. 

Toss scallops with oil and seasoning. Bring a pan to medium-high heat, then add scallops and cook with repeated tossing, being careful not to overcook.

Before you start the scallops, divide Savory Fruit Salad/Salsa evenly between 2 serving plates. Place half of the scallops over each serving of Savory Fruit Salad/Salsa. Serve immediately.

Blessed be… and happy cooking!

Beef & Shrimp Stir-Fry

I like the Easy Button at times. I think we all need really quick meals at times, so here you go... This one is quite flavorful and can be on the table in about 20 minutes... perfect for a weeknight  delight.

Let's start with the finished product, because there won't be any prep pics, as this one is way too easy to need pictorial direction ;-)

Ingredients:

• 2 lbs ground lean beef
• 1 lb large raw shrimp, cleaned and peeled (no tails)
• 2 tbsp avocado oil
• 1/2 head green cabbage, shredded
• 1/2 cup ginger teriyaki marinade (more or less)
• 1 tbsp soy sauce
• 1 tbsp hot mustard 
• salt and fresh ground black pepper to taste

Preparation:

Heat up a large non-stick Dutch oven, add the oil and fry the chop meat. When cooked, add shredded cabbage, marinade, soy and mustard. Simmer and toss frequently until cabbage is cooked but still crunchy. Finally add shrimp and cook another few minutes until shrimp are just cooked perfectly. Finish with salt & pepper to taste if needed.

A more heart healthy version using ground chicken breast can be found by clicking here.

Blessed be... and happy cooking!

Heart Healthy Chicken Meatballs & Sauce

Two things I have always missed most as a Type 2 Diabetic are potatoes and pasta. Potatoes are quite possibly the worst for a diabetic with a GI of 95 baked and 82 boiled, so they're just gone except on Saint Patrick's Day. 

Pasta, I learned, is at the high end of the low GI range at 52-54, so it's somewhat okay, but the issue with regular pasta is the glycemic load. Let's be honest... Who can really limit themselves to a sensible portion of our beloved macaroni? ;-) 

Here's the thing, though. We diabetics CAN have pasta... we just have to exercise portion control. These crazy good heart healthy meatballs will help with that, and a well made green salad will take care of the rest. :-)

In addition to finally understanding pasta for diabetics, my very Italian wife Carolyn and I have figured out a recipe for some really good chicken meatballs since we've pretty much eliminated red meat from our diet. All in all, we have created a meal healthy enough to allow us to have a traditional Sunday dinner again. Enjoy!

The Sauce
Ingredients:

• 2 28 oz cans peeled plum tomatoes

• 2 tsp kosher salt (1.25 regular)

• 2 tsp garlic powder

• 1 tsp dried parsley or 1 tbsp fresh, minced

• 1 tsp dried basil or 1 tbsp fresh, minced

• 1/4 tsp black pepper

• avocado oil and chicken bits from the fry pan when meatballs are done

Preparation:
Run the two cans of tomatoes through the blender and get them going over medium heat in a sauce pan big enough to later add ten meatballs. Add all dry ingredients and bring to a simmer, stirring occasionally.

The Meatballs
Ingredients:

• 1.5 lbs ground chicken breast

• 2 eggs

• 2 tbsp fresh parsley, minced

• 2 tbsp parmesan cheese

• 1/4 tsp garlic powder

• 1 tsp salt

• 1/4 tsp black pepper

• 1/2-3/4 cup flavored bread crumbs

• 4-5 tbsp avocado oil

Preparation:
In a large mixing bowl beat the two eggs and mix in parsley, cheese, garlic powder, salt and pepper. Add meat and mix thoroughly. Finally, add 1/2 cup bread crumbs and blend. Gauge the mixture for balling and add more breadcrumbs if needed. Shape the mix into ten meatballs.

Heat avocado oil on medium high in large fryer and add meatballs.

Brown meatballs on all sides, which may require some skillful balancing, nearly cooking them fully. 

Once meatballs are a nice golden brown, add them to the simmering sauce.
Scrape any chicken bits in fryer and add them, along with the oil, to the sauce.

Stir oil into sauce and simmer for 20-30 min, making sure meatballs are cooked through.
Boil the your favorite pasta according to their directions in salted water and serve sensible portions. :-)

Blessed be... and happy cooking!

Homemade Chicken Breast Cold Cuts

Chicken breast cold cuts make a great sandwich, but geez at $5.99/lb it can get really pricey really quickly. My solution is to make my own when boneless, skinless chicken breast is on sale for $1.99 -$2.99/lb here in New York State. Quite the savings, right? But guess what? You not only save money but you get to season your chicken the way YOU like!

Here's a recipe for baked chicken breast I found at GIMME SOME OVEN that I really love for making cold cuts. The brining keeps the chicken moist and the seasoning is just enough to make your lunch meat exciting. ENJOY!

Ingredients:

• 4-5 boneless, skinless chicken breasts
• 1tbsp each salted butter (melted) and olive oil
• 1 handful table salt for brine
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika

Preparation:

In a large bowl mix the table salt with enough lukewarm water that will cover the chicken. Set the chicken breasts in the brine for at least 15-20 minutes. Remove chicken from brine, rinse under cold water to remove salt and pat dry with paper towel.

Add chicken to a clean bowl and coat all sides with butter/oil mix. Combine kosher salt, pepper, garlic, onion and paprika and rub chicken on all sides with the mix until all pieces show a uniform color.

Heat oven or air fryer to 450 and place chicken in your tray of choice. I use my air fryer basket on the bake setting, but any toaster oven or full size oven will work equally well. Bake at 450 for at least 15 minutes, at which point test with instant read thermometer for 165 F. Add a few extra minutes if under.

Once you're sure all pieces are cooked, remove from heat and tent loosely with foil for 10-15 minutes. Sharpen/hone your knife before slicing once chicken has cooled. Go slow, letting the blade do the work.

Will the slices be as thin as store-bought cold cuts? No.

Will they be as pretty as store-bought cold cuts? No.

Will they give you the start to a reeeeeally healthy chicken sandwich featuring YOUR personalized flavor pallet? YES! YES! YES!

Blessed be... and happy cooking!